Choose a protein and add it to an ELT salad or ELT bowl of your choice or enjoy it with one or two of the side dish options.  Protein portion should be between 4 oz. – 6 oz.

Spicy Blackened Mahi Mahi

Ingredients:

• 4 Frozen Mahi Mahi Filets (Costco) – Thawed
• 2 Tablespoons Ghee
• Salt
• Garlic powder
• Cajun’s Choice Blackened Seasoning (or other blackened seasoning blend)

Directions:

Pat fish filets with a paper towel, lightly season with salt and garlic powder on each side, and generously season each side of fish with the blackened seasoning. In a no-stick skillet, melt ghee over medium-high heat, once the ghee is hot, add seasoned fish filets to the skillet and cook for 4 minutes, flip and cook for another 4 minutes. Remove fish and serve.

Easy Baked Salmon

Ingredients:

• 4 (8-ounce) skinless salmon fillets
• Salt and freshly ground black pepper
• 1 tablespoon fresh dill or thyme, chopped
• 1 tablespoon butter or ghee, melted
• 1/2 tablespoon extra-virgin coconut oil
• 1/2 tablespoon ghee
• 1 garlic clove, thinly sliced
• Sliced lemon wedges

Directions:

Preheat oven to 400˚F.
Place salmon in ovenproof baking dish and season well with salt and pepper. Mix dill with melted butter and drizzle on salmon. Bake 10 to 15 minutes.
In a medium skillet over medium heat, sauté the garlic in coconut oil and 1/2 tablespoon ghee for about a minute. Squeeze lemon wedge as serving.

Delicious Juicy Chicken Thighs

Ingredients:

• 1-2 lbs boneless skinless chicken thighs
• salt
• pepper
• garlic powder
• ground cumin

Directions:

Pat chicken thighs dry, and season all over with all seasonings listed.  Place cast iron skillet in BBQ set to medium-high heat and close lid to allow heat to rise. When temperature reaches over 400 F. add chicken thighs to cast iron skillet and close BBQ lid cook for 10 minutes. Using tongs turn chicken thighs over and cook an additional 10 minutes.  Remove from pan and serve.  (This can also be done in an oven if you don’t have a BBQ, the key is allowing the skillet to come to a high temperature before adding the chicken.)

Convenient Protein Options

These are canned or pre-cooked proteins that are life savers when you are in a hurry.

• Pre-cooked rotisserie chicken (get unseasoned if possible)
• Pre-cooked grass-fed sirloin – Trader Joe’s and Costco
• Pre-cooked turkey or chicken Italian sausage – Trader Joe’s, Costco, and Adelles are great brands
• Pre-cooked chicken breast strips.  Trader Joe’s and Costco
• Canned Tuna
• Canned Wild Salmon
• Frozen cooked Angus burgers
• Oven Browned Turkey Breast – Costco
• Liquid Egg Whites

Turkey Taco Meat (Great for Lettuce Wraps)

Ingredients:

• 1 tablespoon extra-virgin coconut oil
• 1 pound ground turkey or chicken
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1/2 teaspoon oregano
• 1/2 small onion, minced
• 2 tablespoons minced bell pepper
• 3/4 cup water
• 1 (4-ounce) can tomato sauce
• 1 avocado, cubed
• Chopped cilantro or fresh pico de gallo (for garnish)
• 8 large iceberg lettuce leaves, washed and dried (if making into wraps)

Directions:

In a large skillet over medium heat, melt coconut oil. Add the turkey and cook until browned, breaking it into smaller pieces as it cooks. When the turkey is no longer pink, add the garlic powder, cumin, salt, chili powder, paprika, and oregano. Mix well. Add the onion, pepper, water, and tomato sauce. Cover the skillet with a lid and reduce the heat to low. Simmer for 20 minutes and remove from heat.
For Wraps: Divide the meat equally between the 8 lettuce leaves, by placing a spoonful of meat in the center of each leaf. Top with avocado, cilantro, and pico de gallo Eat like a taco and enjoy!  Or enjoy in a ELT salad or an ELT bowl.

Time Savers

These next 3 recipes can be made with pre-roasted chicken from the grocery or grill up a bunch of  chicken breast to be used in all of these

Busy Woman Greek Chicken

Chicken Fajitas  (another great with lettuce taco wrap)

Asian Chicken Stir Fry

Grilled Meats 

Grilled Lamb Chops

Grilled Steak, cut of your choice

Grilled Hamburgers – use ground beef, bison, lamb or turkey

Grilled Chicken Breast

Our clients often ask what we’re eating and if we have any easy “go to” meals.  Meal Bowls can be a really tasty option.   The whole family can eat these and you can certainly substitute some components for them. For the family, instead of the riced cauliflower or heart of palm rice use regular rice, or they can use corn tortillas instead of a bowl.  Either way, these meal bowls will only take 5-15 minutes!

Pick your protein from above and then use the options below to make a quick delicious healthy meal in minutes

*Most of these can be found in your local grocery, but in case your store doesn’t carry we are providing a link for online purchase.

** Kelp Noodle Option:

Soak kelp noodles for 30 minutes in warm water with the juice of a lemon and 1 Tablespoon of salt to soften. Rinse noodles with warm water then add to a skillet with your sauce of choice to toss and warm.

* This sauce is from our lemon Cauliflower Rissoto Recipe and can be used on plenty of other dishes.

** This pesto sauce is from one of our recipes, be sure to leave out the cheese and use seeds instead of nuts

You can prepare entree salads in less than 10 minutes if you use pre-cooked proteins. They fast and healthy option for lunch and dinner. We’ve included a wide variety of choices below. We encourage you to pre-makeup your salad dressings too. We do not use any vegetable oils in our dressing except Olive oil or Avocado oil. Did you know that most vegetable oils are creating inflammation throughout your body as well as increasing your appetite? Toss those other vegetable oils out and pre-made salad dressings using them and replace them with our tasty and quick salad dressing. This one little dietary change can help you kick inflammation to the curb!

Pick your protein from above and then use the options below to make a quick delicious healthy meal in minutes

These dressings can be whipped up in a couple of minutes you can either just use a jar with a lid to shake them or some do better when you blend them up in a bullet or blender.  Also, most will stay fresh for about a week in the refrigerator.  So much tastier and healthier than bottled dressing.

Ingredients:

• Mixture of greens and cabbage
• Tomatoes (diced)
• Yellow, red or orange peppers 
• Jalapeno peppers (optional)
• Jicama
• Fresh cilantro
• Red onion 
• Protein of choice

Dressings Recommended:

Creamy Ranch or Avocado and/or Salsa or Franks Original Red Hot Sauce

Ingredients:

• Spiralized zucchini
• Shredded cabbage
• Grated carrot
• Water chestnuts
• Bamboo shoots
• Red onion
• Red or orange bell pepper
• Fresh chopped basil or cilantro
• Sesame Seeds
• Choice of Chicken

Dressing Recommended – Asian Sesame

Ingredients:

• Fresh cooked salmon or tuna or canned
• Hard-boiled eggs
• Green onions
• Olives
• Marinated artichokes
• Fresh or dry dill
• Water chestnuts or celery for crunch

Dressing Recommendation –  Balsamic or House Homemade

Ingredients:

• Pepperoncini
• Greek or kalamata olives
• Red onion
• Cucumbers
• Cherry tomatoes
• Greek Herbs: oregano and rosemary
• Grilled chicken breast or thigh

Dressing Recommendation:  House Homemade or Garlic & Herb

Ingredient:

• Spinach or other greens of your choice
• Grilled chicken breasts or pre-cooked rotisserie chicken
• Chopped red onion
• Sliced organic strawberries
• Sunflower seeds
• Fresh chopped basil

Dressing Recommendation – Balsamic

Ingredient:

•  Cubed or shredded chicken breast
• Diced celery
• Sliced red grapes
• Red onion
• 2 – 3 Tb. dried tarragon

Dressing:

• ½ Cup avocado mayonnaise
• ¼ Cup red wine vinegar
• 1 Tablespoon honey
• Salt & Pepper

Choose one or two of these sides or soups to accompany your protein of choice from above.  A few of these soups are full meals in and of themselves.

We’ve also included a few of our favorite go-to recipes for the challenge.